squat 5/3/1, 5 week
95x5, 135x5, 155x5, 190x5, 220x5, 250x6
good mornings
135x8x3
seated leg curls
90x20, 110x10, 130x10
hanging leg raises
10x2, 6, 4
from 2 days ago:
bench 5/3/1, 5s day
95x5, 135x5, 145x5, 175x5, 195x5, 195x3
narrow grip cable rows
135x10, 150x10, 165x10
wide grip cable rows
135x10, 150x10, 165x8
dips
7x5
ez bb curls
55x10x3
from today:
cleans, all singles
135x4, 155x2, 175x1, 195x1, 215x1, 225x3
rack pulls
225x5, 275x5, 325x10x3
box jumps
18
From yesterday
standing press 5/3/1, 5 day
45x5, 65x5, 85x5, 95x5, 105x5, 120x7
neutral grip chins
5x5
push ups
10x5
face pulls various angles
10x6
5/3/1 squat, 3s day
95x5, 135x5, 155x5, 205x3, 235x3, 265x4
good mornings
135x8,7,6
leg press
8 plates x10x5
hanging leg raises
10x2, 6, 4
close grip bench
95x5, 135x5, 155x3, 185x3, 205x3x3
close, neutral grip cable rows
135x10x6
dips
7x4, 10
25lb db hammer curls
10x2, 8, 7, 6
Weight is at 238. Lower back was irritated with last workout’s leg press action. Apparently my leg press mobility is terrible. Won’t be doing that again.
From yesterday
dead lift
135x5, 225x5, 285x3, 325x1, 370x2x2, 370x3
power cleans, all as singles
135x3, 155x2, 175x5
box jumps
12
Lower back is still strained feeling. Started hurting during power cleans.
strict press
45x5, 65x5, 95x5, 115x3, 135x2x2, 135x3
neutral grip chins 6x3
push ups 10x3
pull ups 5x2, 3
push ups 10, 13
face pulls 4x10
squats
95x5, 135x5, 155x5, 185x3, 225x2, 245x1, 280x1x3
front squats
135x5, 145x5, 155x5x3
hanging leg raises
10x2
close grip bench
95x5, 135x5, 155x3, 185x3, 200x2, 215x1x2, 215x3
close, neutral grip cable rows
150x10x4
dips
7x4, 10
db hammer curls
25x10x3, 25x8x2
Lower back is seriously messed up from leg pressing a few weeks back. I need to really figure out how to avoid injuring myself. I am truly a master at it. Was going to dead lift today, but now I am going to have to spend 2 to 4 weeks letting my lower back get better. I just did a ton of seated leg curls and seated leg extensions today. Did a couple sets of 100 lb db shrugs as well. My biggest struggle with getting stronger is not the dedication, or lack of understanding of how to get stronger (though I am no expert), but not injuring myself.
bb floor press
95x5, 135x5, 145x6x6
neutral grip chins
8, 7, 5x2
dips
7x5
bb strict press
70x8x2, 70x7x3
Tried out floor pressing to keep pressure off lower back. Realized that regular benching will be fine on my low back, and that I really dislike how floor presses make my delts feel.
seated leg extensions 10x4
glute ham raises 5x4
seated leg extensions 10x4
glute ham raises 5x4
seated leg extensions 10x4
calf raises 10x3
My friend told me today that I could set up the back extension thing so I could do ghrs with it because I am so tall. These felt great on my lower back and it does not hurt any worse from this workout. Hopefully I can start squatting again in a couple weeks.
pull ups 5x3
dips 7x5
neutral grip chins 5x3
close, neutral grip cable rows 10x5
face pulls 10x4
push ups 30
May take months before I can do something explosive with my lower back.
squat 45x5, 95x5, 135x5 155x5, 185x5
ghr 5x3
leg extensions 10x3
ghr 5x3
seated leg curl 10x3
leg extensions 8x3
hanging leg raises 8x2
Lower back starting to feel a bit better. Did some light squatting. Felt good, but did not push it at all. Next week I will do a bit more and see how it goes. Taking lots of ibuprofen.
close grip bench 95x5, 135x5, 155x3, 185x3, 195x5x2, 195x7
inverted rows 10x5
push ups 10x3
face pulls various angles 10x6
push ups 10x2
squat 45x5, 95x5, 135x5, 185x3, 225x5x2, 225x3
good mornings 5 (felt very bad on lower back)
seated leg curls 10x3
leg extensions 10x5
hanging leg raises 8x4
back extensions 8x2
Been extremely busy with work. Have not had time to lift, but lower back is getting a lot better. Still will be a month or two before I am where I was before I hurt myself. I looked over my training log and realized some things that I think led to my injury. Going to try and learn from this and get strong more slowly.
close grip bench 95x5, 135x5, 155x3, 185x3, 210x3x2, 210x5
inverted rows 10x3
dips 8x5
close, neutral grip cable rows 150x10x3
db hammer curls 25x6x4
inverted rows 8x2
1 power clean to 3 front squats
95x3, 115x3, 135x3, 145x3, 155x3, 165x3, 175x3x5
db shrugs 80x8x3
Testing out my lower back. Felt mostly okay.
strict press 45x5, 65x5, 95x5, 115x5x2, 115x7
close, neutral grip chins 6x3
push ups 10x3
Had to do a quick workout today. My right lat was extremely tight and not feeling good…as well as my low back.
close grip bench 95x5, 135x5, 155x3, 185x2, 205x1, 225x1x3
close, neutral grip cable rows 135x10, 155x10x4
dips 7x4, 12
face pulls various angles 70x10x6
close, neutral grip chins 5x2, 3
My lower back is really messed up. I started taking 20mgs of cyclobenzaprine, a muscle relaxer, at night, and 1800mgs of ibuprofen a day. I am also starting physical therapy with sports medicine specialists next week. Not squatting and pulling is making me crazy. Got to get my back fixed.